Achilles Pain

[Simon says]

Up until recently I was running approx 20 - 30 miles a week with no real problems apart from a few minor aches and pains. About 3 months ago I went over on my left ankle in a game of football and since then I have had various foot problems. My left foot/ankle is sore every now and again and this pain comes and goes.

Worse than that though was the development of sore achilles in both my legs. It started as a small pain over a few different runs but would disappear during the run. After a while they started hurting throughout the whole run and also at other times of the day which is when I went to my GP. He said I had achilles tendonitis and to rest, take ibuprofen and stretch the achilles. I also saw a physio for a 'free' 10 minute session in a running shop who said a similar thing. For a more comprehensive diagnosis I needed to attend a proper paid session.

The pain didnt really go away so I stopped running altogether about 2 1/2 weeks ago and bought heel raisers for my shoes and a cold therapy ice strap for the ankle. This has helped and the pain is less now both during the day and in the morning. I have also kept stretching the area to try and help. However, it hasnt gone away completely and I dont have the confidence to start running again yet.

Can you help to suggest any ways in which I can speed up my recovery or any more suitable courses of action that I can or should be doing?

Thanks

[Heidi]

Hi Simon

It sounds as though you have been doing everything right so far, and it does sound like a typical presentation of achilles tendinopathy.

The next stage is an eccentric strengthening program. This involves strengthening the tendon and calf muscles, using the downward phase of a heel (or calf) raise. Stand on a step, one leg at a time, with the toes on and the heel off the back. Lower the heel down as far as you can, then use both legs to lift back up. Repeat this process. YOu should do this until it becomes uncomfortable and then stop. Don't overdo it. Some research has shown that using this exercise to perform many many reps, into pain, can be very effective, but if you are doing them unsupervised then I wouldn't advise it/ I have had success with patients performing only 20-30 reps.

I hope this helps, have a look at our achilles page if you haven't already, for a few ideas:

http://www.sportsinjuryclinic.net/cybertherapist/back/achilles/tendinitis.htm